WOD 112417

Black Friday
Still a Hero Friday

Warm Up:
20 Jumping Jacks
20 Seal Jacks
High Knees across the Box
Butt Kickers across the Box
Runners stretch hold for 20 seconds each side
Calf stretch on the Rig hold 20 seconds each side
10 Jump squats

Hero WOD
Michael
3 rounds for time:
800m Run
50 Back Extensions
50 GHD Sit-Ups

We don't have a GHD at the Box so sub Floor Back Extensions for Back Extensions & sub AbMat Sit-Ups for GHD Sit-Ups.
-You will still feel the burn I promise.

Cooldown:
Good 5-10 minutes foam rolling out the legs and hip flexors before getting back in your cars for the drive home.